HOW TO RUN FASTER! 2 KEY PROPER RUNNING FORM TECHNIQUE EXERCISES - Vo2maxProductions

Intro: This is a quick summary of HOW TO RUN FASTER! 2 KEY PROPER RUNNING FORM TECHNIQUE EXERCISES from Vo2maxProductions. It’s a great watch — we’re breaking it down so you can try the drills today. Be sure to check out the full video for all the details.

Key Points:

• Running speed = stride rate × stride length; both can be improved with targeted form drills.
• Two neuromuscular‑focused drills: (1) high‑knee drive with forward motion, and (2) “butt‑kick” (back‑kick) to shorten the lever of the trailing leg.
• These drills improve foot‑ground contact time, core activation, and overall running efficiency. They’re most effective when you already have a solid aerobic base.

Workout Example:

1. Dynamic High‑Knee Drill – March or jog forward while lifting each knee at least parallel to the ground, syncing arms. Do this for 15–20 yards, focusing on a forward‑directed knee drive and a light skip off the ground to shorten ground contact. Repeat 2–3 sets.
2. Butt‑Kick Drill – While moving at a comfortable jog, actively kick your heel toward your butt with each stride, keeping the leg short and the foot/heel high. Alternate “normal” steps with “butt‑kick” steps for 30 seconds, then rest 30 seconds. Repeat 4–5 rounds.
3. Combine with Strides – After the drills, run 4×100 m fast strides to reinforce the mechanics.

Closing Note: Give these two drills a try this week, tweak the distances to fit your current pace, and track your progress in the Pacing app. Keep building that aerobic base and watch your speed improve—go for it!

References

• HOW TO RUN FASTER! 2 KEY PROPER RUNNING FORM TECHNIQUE EXERCISES | Sage Running - YouTube (YouTube Video)

Workout - Stride Power & Turnover Drills

• 10min @ 6'00''/km
• 5min @ 6'00''/km
• 3 lots of:
  • 20m @ 5'00''/km
• 5 lots of:
  • 30s @ 5'00''/km
  • 30s rest
• 4 lots of:
  • 100m @ 5'00''/mi
  • 1min 30s rest
• 10min @ 7'30''/km

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